Beth Rush
Glossophobia is the fear of public speaking. If you live with this anxiety, you’re not alone. Estimates suggest that around 75% of the population lives with some form of this phobia, which can greatly impact quality of life.
Fear of public speaking could come from many sources. Social anxiety disorder, fear of rejection and self-consciousness can all play a part. The fear can arise in both adults and children, especially if they had a previous bad experience with public speaking.
Thankfully, coping strategies can improve your phobia and your well-being. Here’s how to overcome the fear of public speaking with seven tips.
1. Talk About Your Fear of Public Speaking
To conquer a fear, you’ve got to face it. A great first step can be to talk to someone about it.
Research shows that admitting your fears to someone you trust can be cathartic. Whether you’re seeking advice or just need to vent, telling someone about your struggles can help you feel validated.
Everyone has fears, and sharing phobias with another person can help you better understand one another. If your phobia is severe, you might want to talk to a professional with relevant experience.
If you don’t have anyone with whom you wish to discuss your fear of public speaking, consider journaling and releasing your worries onto the paper.
2. Practice With Friends
One of the ways to prepare for your public speaking engagement is to practice getting in front of the public with your friends. Putting yourself out there is more manageable in a group setting.
Consider going to a karaoke bar and singing with one of your best friends. Everyone is present just to have a good time, so you shouldn’t worry about judgment. You can perform a few different songs to get more comfortable on stage.
Volunteering is another way you can practice with friends. When on an assignment, you can get used to speaking to strangers while being on the same level as them. Having some friends around can help you feel more comfortable throughout the process.
3. Learn Deep Breathing Techniques
Deep breathing is an excellent coping mechanism for relieving anxiety and can help you prepare to go on stage.
Mindful breathing techniques help calm your nervous system, keeping you steady as you head out on stage. Many strategies exist, and a popular one is the 4-7-8 breathing technique. Inhale slowly for four seconds and hold it for seven seconds. Then, slowly exhale for eight seconds.
Whenever you do a counting technique, stop if you feel unwell. You can always adapt the technique to best suit your abilities.
A longer-term strategy is to get into a meditation routine. Meditating can help you feel less anxious overall. You can also use the mindfulness skills you learn through meditating to help you during your speaking engagement.
Mindfulness focuses on the moment, helping you eliminate distractions from the past or future. This helps you stay present on the task at hand.
4. Exercise Right Before Public Speaking
OK, maybe not right before, but exercising close to an event time can help you feel invincible.
Even a brisk walk can release feel-good hormones called endorphins which help you feel calm and confident.
Regular exercise can alleviate anxiety, helping you face your glossophobia. You can get an even greater benefit from exercising in natural sunlight, since it aids in regulating circadian rhythm and provides you with vitamin D, both of which also help you feel less anxious.
Regular exercise also helps maintain or improve your physical health , which is also connected to lower anxiety levels.
5. Use Props/Graphics
A great technique for staying calm during your speech is to dress up for your presentation. A slideshow and props shift the attention away from you while you’re speaking.
Speak to the venue or organization ahead of time to determine if you can present slides and other graphics on a screen or use props on stage. These items can help you better get your point across to the audience while keeping fewer eyes on you during your speaking engagement.
If you don’t have the opportunity to have a lot of graphics or props, consider choosing ones that are bright or have multiple visual elements to them. You could also place lights away from you, drawing people’s eyes to them instead.
6. Walk Around When Public Speaking
Walking around during a public speaking engagement is a great way to release nervous energy while still giving a wonderful presentation.
Rarely do TED Talks, church sermons, lecture halls or other large presentations involve speakers standing in one spot the entire time. Moving around helps you engage with your audience and keeps people from zoning out during your event.
While walking you don’t have to focus on the entire audience at once, which might help you feel less anxious throughout the presentation.
7. Use Your Imagination
A little imagination can go a long way when public speaking. Instead of looking right at the audience, try staring at the back of the venue and imagining your best friend, a family member, or a colleague you trust.
Give your presentation as if you’re just talking to that one person, instead of the larger group. This helps you come across as more personable, keeping your audience engaged in your presentation.
You can also use your imagination ahead of the engagement to better understand your phobia-related thoughts and fears. It’s harder to fear the audience when you’re a member of it. Close your eyes and picture yourself as someone watching the presentation.
How Conquering Fears Improves Your Well-Being
Fear is an evolutionary response to potential danger. Still, irrational fears and phobias can hold us back from experiencing life to the fullest.
Letting glossophobia control your actions could prevent you from pursuing your passions. If you have to speak publicly as part of your profession, doing so without help can cause extreme anxiety and harm your well-being.
To stay physically, emotionally, and mentally well, you must work to conquer those fears.
Everyone has phobias they have to live with. Public speaking is a common one that makes sense when judgment and negativity abound. Using these tips, you can work to get past your fears and make a difference through your speaking.
Featured image courtesy of Priscilla Du Preez on Unsplash. Image license can be found here. No changes were made to this image.
Beth Rush
Beth is the Managing Editor and content manager at Body+Mind. She is a well-respected writer in the personal wellness space and shares knowledge on various topics related to mental health, nutrition, and holistic health. You can find Beth on Twitter @bodymindmag. Subscribe to Body+Mind for more posts by Beth Rush!